Standing Military Press

Shoulders

Standing Military Press

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A strict overhead barbell press performed on your feet that builds the shoulders with help from the triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar on a rack at upper-chest height and grip it just outside shoulder width with your palms facing forward.
2Lift the bar out and step back, standing with your feet about hip width apart and the bar resting on your front shoulders.
3Squeeze your glutes and brace your abs, with your forearms vertical.

How to perform

1Press the bar straight up, moving your head slightly back so the bar clears your face.
2Push your head forward through your arms once the bar passes your forehead.
3Lock your elbows out with the bar over the middle of your feet.
4Lower the bar under control to your upper chest and repeat.